floFOCUS

9/11 Remembrance

20-min

build up progression:

• 5 empty bar rdl
• 3 @50%
• 2 @ 75%

1rm or heavy single: deadlift @92%+

5 rounds

• 9 deadlift
• 11 burpees over bar

cash-out: 2001m run/row/ski

rememberance challenge:

weight vest for run

or

2nd cash-out: 2977m bike

NEVER FORGET.

HYROX

12-min amrap

• 400m run
• 20 oblique slam balls
• 30 sit ups

12-min amrap

• 200m run
• 20 kb swings
• 20 push ups

for time: (15-min)

2 rounds

• 600m run
• 400m row/ski
• 200ft farmers carry
• 10 burpee

floLIFT

3 sets warm up to 60%:

• 1 muscle snatch
• 1 floating snatch
• 2 ohs

10-min to build to a heavy single

3 x 1 @ 85% of max from part 1.

10-min build to heavy Clean & Jerk

Pump & Sweat

Bench: 1rm (95%+)

• then 2 x 3 @ 80%

Strict press: 1rm (92%+)

then 2 x 3 @ 75-80%

Suggested loading for each lift:
• Empty bar technique set
• 45% x 3 — paused
• 65% x 2
• 75% x 1
• 85% x 1

Accessory : 2-3 rounds

• 10 DB bench
• 12 TRX low row
• 12 trx tricep ext.

12-min amrap

• 20 db hang clean & jerk
• 15/12 cal ski
• 10 burpee over db

DT or Run From DT

for time: (35-min)

5 rounds

• 12 deadlift
• 9 hang power clean
• 6 push jerk

or

5 rounds

• 400m run
• 12 deadlift
• 9 hang power clean
• 6 push jerk

weight: (155/105, 135/95, 115/75)

HYROX (partner)

4 rounds (40-min)

• 600m Run (together)
• 40/32 Cal Row
• 30 total sandbag lunges
• 40/32 Cal Ski
• 30 DB Hang snatch
• 20 Box jump overs

*1-min rest after each round